Have you ever been really sore following an insane workout, and had someone tell you it was “Lactic Acid Build Up”?  Well, I’m sorry to tell you this, but Lactic Acid has nothing to do with you being sore, unless we’re talking about during the workout–  That could actually cause soreness fora minute or so.  If you’re sore after a workout, it’s something called “DOMS:”  “Delayed Onset Muscles Soreness.”

Not pictured: Lactic Acid Buildup.

To start, what is Lactic Acid?  Without getting too far into it:  Lactic Acid is a by-product of Anaerobic Glycolysis.

The chemical breakdown of glucose for the production of “ATP” (Adenosine Triphosphate- Most easily described as a unit of energy for muscles) without oxygen (During weight lifting, sprinting, etc.) produces lactic acid;  When oxygen is present (Jogging, running, bicycling, etc.), the process is “Aerobic,” and instead of producing Lactic Acid, your body produces Pyruvic Acid, which can then be used to fuel other oxidative processes for energy metabolism.  There are two methods for removing Lactic Acid after production:  Oxidation into Pyruvic Acid to fuel the Krebs Cycle, or it can be converted into Glucose in the liver via Gluconeogenesis for energy.

Science aside, what does that mean?  Your body produces a chemical that can cause momentary “burn” in muscles because you’re exerting yourself, and then clears the pathways shortly thereafter.  Think of it like this–   Let’s say you have to climb 10 flights of stairs.  For the first flight or two, you will “feel the burn” in your legs, because your body hasn’t increased respiration to increase oxygen supply, so your body is producing energy through Anaerobic Glycolysis.  After the fourth flight of stairs, your body has increased respiration, and is now producing Pyruvic Acid instead of Lactic Acid, and you’ve begun an anaerobic workout–  At the same time, the increase in oxygen supply is allowing some of the Lactic Acid to go through oxidation, while the rest is being shuttled to the liver.

Here’s another example to demonstrate that it can’t “build up:”  You climb 2 flights of stairs–  The entire process was Anaerobic, so your body produced Lactic Acid;  You feel the burn in your legs as your arrive at your destination on the third floor.  After a very short while, your legs no longer burn.  Why?  You’re now in an aerobic method of energy metabolism–  You’re not taking in any more oxygen, but you’re also no longer exerting yourself;  The Lactic Acid was converted to Pyruvic Acid for energy metabolism.  (Anything left over was then sent to the liver.)

So, if someone says they’re suffering from Lactic Acid buildup from a few days ago. . .  They’re not.  What they’re experiencing is “DOMS.”  DOMS is soreness, inflammation, and pain associated with particularly tough workouts, workouts too intense for the trainee, or a workout that involves intense movements the trainee is unaccustomed to.  It’s often felt between 24 and 72 hours post workout, and is the result of microscopic tears in the muscle tissue that lead to inflammation and soreness.

DOMS is very unpleasant, but is not a sign that you did anything wrong, unless you’re just starting a workout plan–  In that case, DOMS means that you started off too intensely and should have ramped up.

Filed under: Body Building, Fitness, Fitness Myths, Health by Gabriel DeVine
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A lot of people have a tendency to get too crazy with not just their workout routines, but their nutrition plans and everything else in life–  I foresee it will only get worse as time goes on because of the overabundance of information out there, and the Internet makes everyone feel like what they’re saying is right, even if it’s just “BroScience.”

. . .  It’s a problem.  Don’t get me wrong–  I’m guilty of this too.  I will read about new nutritional news, workout plans, etc., and will immediately want to try it out.

There are a few things to keep in mind, though.  If your plan is working, you don’t need to change anything.  (Unless it’s something like cleaning up your diet.)  If you’re getting the results you want, there is no reason to move on to anything else unless you’re doing something considered unhealthy (or unsafe), and are moving to the better option.

More importantly, don’t complicate things–  Remember “K.I.S.S;”  “Keep it Simple, Stupid!”  This is what everyone should live by, as it’s the easiest way to lose track of the basics, and the basics are what are proven to work.

Want to try a weight training program split into 6 days where forearms and biceps have their own day, and you do 12 sets that day?  K.I.S.S.!  Full body workouts, or smaller splits are the most effective, and anything past that is insane.  Plus, if 6 time Mr. Olympia Dorian Yates says low volume training is effective, it’s worth listening.  (After a lot of research, we’ll be doing a post about low volume training soon.)

“Hah! You spend how long in the gym on Biceps Curls?”

Want to try and incorporate a lot of different ideas from a lot of different fad diets to try and create your own “Super Diet”!?  K.I.S.S.!  Fad diets are set up to fail, and even if you’re going to try and follow a fad diet, only follow one.  Those things are hard enough to stick to without over complicating things.

“If I read every one of these, I will finally be able to lose weight, right?

Never been to the gym?  Is your goal to suddenly lose 100 lbs?  Do you plan on getting there with 7 days in the gym doing non stop cardio and starving yourself?  K.I.S.S.!  You’re setting yourself up to fail–  You can workout anywhere from 3 – 6 days a week and still reach any goal you have, and starving yourself is not necessary.  Keep it simple- –  A simple workout plan coupled with eating 500 calories below maintenance will make it happen at a great pace, safely.

I could keep going on with examples, but ultimately, the point I’m getting at is, don’t complicate things, and don’t forget the basics.  Too many people get caught up in all the fine details and all of the noise polluting the health & fitness industry, so much so that the basics are ignored, and everyone has a difficult time achieving their goals.  Stuck?  Confused?  Lost?  K.I.S.S.  Everyone’s goal can be met with calories in vs. calories out, simple workout routines, and simple cardio-respiratory exercise.

Play smart, and keep it simple.

(Side note:  You may have noticed the name of the blog changed–  There are big things coming up soon for us, and we’ll be starting a new health and fitness website called “DeVine Physiques.”  Stay tuned for details!)

Filed under: Fitness, Health, Nutrition by Gabriel DeVine
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I’ve seen a lot of misconceptions around organic foods thrown around, and I figured it would be a great idea to clear up a few of these ideas.

First, let’s start by saying that I am all for organic food, and I’m all for “conventional food;”  Whatever fits into your lifestyle, your budget, your goals, and what you stand for is what works for you.  I choose to eat organic when possible, and there are some foods that I really don’t care whether or not I eat them organic–  It all comes down to choice, and that choice is yours to make.

That being said, on with some myth debunking!  (And it’s worth noting that this is strictly for an American audience–  I’m not familiar with Organic standards abroad.)

You probably have some misconceptions about this.

Let’s start by defining what “Organic Food” is.  It is food that is heavily regulated by the USDA under the guidelines of the National Organic Program (NOP) and Organic Food Production Act of 1990.  These guidelines define what must be followed in order to be certified organic, and they also define what sort of compounds may be used in the cultivation, production, and packing of organic foods.  Any business associated with the production of food can be certified as “Organic,” so long as they follow the strict guidelines.  Processed food that is marketed as “100% Organic” is made with 100% organic ingredients and may carry the “USDA Organic” seal;  Processed food that is “Organic” is made with 95% organic ingredients, and also carries the seal;  A food with 70% or more organic ingredients may be labeled, “Made with Organic Ingredients,” but may not carry the “USDA Organic” seal.

So, there is a very, very brief rundown on what defines organic food–   Now, to bust a myth.

Many people believe that organic food is free of pesticides and herbicides;  That is incorrect.  The difference between “Conventional” and “Organic” in terms of the use of pesticides comes down to what the Secretary of Agriculture defines as organic friendly or not.  What does that mean?  Pesticides used on organic foods must be derived from natural sources, whereas pesticides used for conventional foods may either be derived from natural sources, or synthetic.  The distinction has nothing to do with safety–  Simply the source of the pesticide.  Also keep in mind that the “natural source” of the organic pesticide has nothing to do with toxicity–  Organic pesticides can still be very toxic to humans and animals.  One common organic pesticide, “Rotenone,” is classified by the WHO (World Health Organization) as moderately hazardous;  It is toxic in humans and animals;  Deliberate ingestion can be fatal;  And in a 2011 study, Rotenone was linked to the development of Parkinson’s Disease in farm workers.

. . .  So whether you buy organic or not, be sure to wash your produce thoroughly.

And it’s also worth noting that there is no regulation on the use of the phrase “Pesticide Free” for marketing–  While an organic farmer has to be certified to market his products as organic, no one checks to see if his products are pesticide free if he markets them as such.

Bottom line, though:  Pesticides are everywhere–  “Organic” has nothing to do with that.  We’ll be tackling more misconceptions about organic food in the future, as well!

(A few fun facts on the subject:  The peel of fruits can hold onto trace amounts of pesticides, so if you are worried about synthetic pesticides and are on a budget, you can go conventional for any produce where you don’t eat the peel (Pineapple, Corn, etc.).  Meat can hold onto pesticides, but it all collects in the fat;  Trim the fat to avoid consuming any unwanted pesticides.)

Edit (6/19):  I’m adding links to various sources used while doing research for this article.  Sources may become a permanent fixture in our articles soon.  (You’ll have to forgive my sources not being annotated or properly formatted, as I’m adding these after the article was originally published.)

USDA National Organic Program, Subpart G
“Some Pesticides Permitted in Organic Gardening” from Colorado State University
Gillman J. (2008). The Truth About Organic Farming.
“Organic Agriculture”
Mechanism of toxicity in rotenone models of Parkinson’s disease
Rotenone model of Parkinson Disease

Filed under: Nutrition, Nutrition Myth by Gabriel DeVine
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I have come up with a plan that will make me millions!  I’m going to write a book!  A fad diet book!  It’s going to be incredible, and is coming to a “Diet” section in a bookstore near you soon.  (Or maybe just in the “Diet” section of the Kindle store, or something.)

I have a lot of competition. . .

Would you like a preview of “The DeVine Physiques Fad Diet”?  I will introduce very revolutionary ideas in this book, including:

• Eating more protein than carbs so that you will feel full longer, thus making it easier to maintain self control.
• Eating fruits and vegetables for more nutrients and health benefits.
• Supplementing with a multivitamin to make sure you get all of your micro-nutrients daily.
• Encouraging simple and safe workout plans.
• Promoting a healthy lifestyle.

And that’s not all!  I will even introduce my revolutionary point system to help you track your food and how much you should eat.  How does it work?  You find out your BMR based on your height, weight, and age–  We won’t call it your “BMR,” though, as that’s too scary. . .  How about, “Base Body Demand”?  Maybe my editor will have a better idea.  Anyway!  Here’s an website that will do that for you.  Then, you find out what is “500” below your “TDEE,” only we won’t call it that–  We’ll call it the “Adjusted Body Demand.”  I need to hire someone that can think of catchier wording.  You use the following formula to figure out your “Adjusted Body Demand,” where “X” is your “Base Body Demand,” and “M” is the “Activity Multiplier.”

[X(M) – 500].10

M = 1.2 if you’re sedentary;  M = 1.375 if working out 1 – 3 days a week;  M = 1.55 if working out 3 – 5 days a week;  M = 1.725 if working out 5 – 7;  M = 1.9 if you’re Michael Phelps.

Pictured: One meal for Michael Phelps, or the average American.

As an example, my “Adjusted Body Demand” is 257.  That’s a lot of “points” worth of food!  So, how do we figure out how many points are in something I want to eat?  Look at the nutrition label, and multiply the amount of calories by (.10).  Example:  A 100 calorie snack has a point value of 10.  Make sure you hit the amount of points you have as your “Adjusted Body Demand,” and you will lose weight!

Of course, in my book, I’ll have an easier way of explaining all of that, but there’s a preview of our fad diet book, due out in 2014!

. . .  I wonder if I should actually write that.

Filed under: Health, Nutrition by Gabriel DeVine
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